ROLL
Static roll (30 seconds to 2 min) sit on a muscle that is over active until it releases up to 2 minutes
Find 4 different muscles include left and right sides
MOBILITY
Calf Stretches
Quad Stretch
Hip Sequence
Barbell the traps
ACTIVATION
Ankle circles
Glute activation, bridges, prone or supine extensions
Banded lateral walks
20 KEttlebell Russsian Twists each side
Plank walks
Chest flys
Hand release push ups
PRACTICE
Muscle Up Practice
Prerequisite : learn how to static hold the start, the dip and the finish of a muscle up
30 seconds in each position isometric
Then
Negatives
And transition practice negative
WOD
Row 500m
25 box jumps (30/24)
Row 500m
RX plus Immediately to follow
Add
Run 800m
